With world events as they are lately, we’ve been seeing patients suffering with heightened anxiety that has led to insomnia, agitation, heart palpitations, difficulty concentrating, muscle tension and panic attacks. The good news is that there are several effective strategies you can try at home to relieve anxiety.
Eliminate or greatly reduce caffeine, alcohol and refined sugar. Stay hydrated with water or herbal tea.
Eat a balanced diet rich in colorful veggies and fruits, pasture-raised meat, poultry and eggs, wild-caught fish, nuts, seeds and whole grains as desired.
Regular exercise is linked to reducing symptoms of anxiety. The effects of a single vigorous session can even last for hours. A regular schedule may significantly reduce symptoms over time.
Mindfulness-based meditation is proven to be effective in reducing anxiety. Calm has offered a list of free resources. I love Headspace for training and practice in meditation.
Box Breathing, or four square breathing is a technique designed for Navy Seals to reduce stress and anxiety. Here’s how to do it.
Try a Gratitude practice- I know, it sounds woo-woo. but reaching for things for which you are grateful actually changes your brain chemistry. It’s proven to help your body produce feel good neurotransmitters like dopamine and serotonin.
Essential oils- can profoundly shift your mental and emotional state. You can use a single scent or try a blend. Here are two recipes. Use equal parts for diffuser, blend with a carrier oil for a. rollerball or directly into hands for an inhalation.
Happy Heart: Geranium, Orange, Sandalwood
Stress Less: Roman Chamomile, Frankincense, Bergamot.
Forest bathing- Read my blog on how spending a few quiet minutes in a nature setting balances and heals your nervous system.
Working with your acupuncturist for treatment including customized herbal or supplement recommendations is also an excellent and effective way to reduce anxiety. Reach out to us if we can answer questions or let us know how these self-care tools worked for you.